5 Ways To Relieve Back Pain During Pregnancy

Pregnancy can be an exciting time for both expectant mothers and their families as they prepare to bring a new life into the world. However, pregnancy often brings unexpected complications that can cause quite a bit of discomfort for the mother to be. One of the biggest complaints is back pain and spasms.

Back Pain Causes

There are a few different reasons why women experience back pain during pregnancy. The common reason is actually quite simple – weight gain. During pregnancy, women can potentially experience dramatic weight gain.

In reality, it’s hard not to gain weight. You are growing a new human, after all. This new weight gain is centered around the abdominal region shifting your center of gravity and causing an adjustment in your normal posture. This will put greater pressure on your back often resulting in pain.

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Sometimes, however, the back pain might be more serious. Pain in the back could be the result of uterine contractions and could be a sign of early labor. Like a heart attack, which shows itself through pain down the left arm, early labor symptoms can cause referred pain in the back. If your pain comes and goes, it could be a sign of early labor and you should see a physician as soon as possible.

If you are like many women who are pregnant, you have had to deal with back pain as part of the pregnancy process. There are many different ways you can relieve your back pain that is safe for both you and your baby. Here are 5 ways to relieve normal back pain during pregnancy. As some back pain can be a sign of a serious condition for both you and your baby, please ensure that you inform your healthcare provider about your back pain before implementing these methods.

1. Exercise

One of the best ways you can stop back pain is through exercise. Strengthening your muscles in your back and improving your overall physical fitness can help you carry the extra weight of that baby much more easily and comfortably, helping you avoid back pain altogether.

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Some of the best exercises for pregnant women are walking, swimming and riding a stationary bike. Talk with your doctor or physical therapist about what exercises are safest for you and your baby before you begin any exercise routine or program.

2. Massage Therapy

There is nothing like a good massage to relax your muscles and relieve the tension in your body. A good massage can help you relax tensed muscles that are beginning to get sore and can even help you relieve stress so at the end of the day you feel less stress. Once your tensed muscles are relaxed and you are less stressed, you will begin to feel less pain in your back.

3. Hot and Cold

Placing hot and cold compresses are an easy way to provide a little relief to your aching back. Assuming your health care provider approves, begin by placing a cold compress on the painful area of your back for 20 minutes each day for two to three days.

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After that, switch to a hot compress to the same area and continue to alternate. When applying heat, be sure to avoid applying it to your abdomen while you are pregnant.

4. Improve Your Posture

When you are pregnant, you face extra pressure on your spine and are forced to carry around extra weight. In many instances, this causes slouching putting even more pressure on your spine. While you are working or sitting, try placing a towel in the small of your back and make a conscious effort to sit up straight at all times. This will help you maintain good posture and relieve the added pressure on your spine resulting in less pain after a long day.

5. See Your Doctor

If all else fails, or if your pain is severe, you should consider paying a visit to your doctor. Your doctor will be able to look at both your health and the health of your baby to determine if something more serious is happening and will then be able to prescribe a better treatment that can help you with your pain while also ensuring your unborn child remains safe.

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More Tips to Help Prevent Back Pain

In addition to steps above, you should also actively try to prevent your back pain from happening. With just a few changes in your lifestyle, you can stop many of the causes of back pain before they happen.

If you need to pick up something from the ground, do not bend over. Instead, bend your legs into the squat position to grab whatever you dropped. While you may like the way high heels look on your feet, while you are pregnant consider switching to flats instead to relieve the pressure that high heels place on your back.

When you go to bed, avoid sleeping on your back. Many doctors advise against sleeping on your back anyway due to some dangers it places on both you and your child, so instead try sleeping on your side to relieve the pressure on your back.

Pregnancy is truly a beautiful miracle of life and should be embraced. However, back pain from pregnancy can put a damper on how you feel and prevent you from enjoying what is supposed to be a truly special time in your life.

If you are dealing with back pain while you are pregnant, try using these solutions to help relieve the pain so you can enjoy this magical time and embrace it the way it was meant to be. If your pain continues, talk with your doctor and see how they can help you relieve the pain so you can get back to preparing to be a mother.

Why You Suffer from Constant Fatigue and How to Deal with It

With our busy, always on lives, it seems that more and more of us are facing constant tiredness and fatigue on a regular basis.

For many people, they just take this in their stride as part of modern life, but for others the impact can be crippling and can have a serious effect on their sense of wellbeing, health and productivity.

In this article, I’ll share some of the most common causes of constant tiredness and fatigue and give you some guidance and action steps you can take to overcome some of the symptoms of fatigue.

Why Am I Feeling Fatigued?

Fatigue is extreme tiredness resulting from mental or physical exertion or illness.It is a reduction in the efficiency of a muscle or organ after prolonged activity.[1]

It can affect anyone, and most adults will experience fatigue at some point in their life.

For many people, fatigue is caused by a combination of lifestyle, social, psychological and general wellbeing issues rather than an underlying medical condition.

Although fatigue is sometimes described as tiredness, it is different to just feeling tired or sleepy. Everyone feels tired at some point, but this is usually resolved with a nap or a few nights of good sleep. Someone who is sleepy may also feel temporarily refreshed after exercising. If you are getting enough sleep, good nutrition and exercising regularly but still find it hard to perform, concentrate or be motivated at your normal levels, you may be experiencing a level of fatigue that needs further investigation.

Symptoms of Fatigue

Fatigue can cause a vast range of physical, mental and emotional symptoms including:

chronic tiredness, exhaustion or sleepiness

mental blocks

lack of motivation

headache

dizziness

muscle weakness

slowed reflexes and responses

impaired decision-making and judgement

moodiness, such as irritability

impaired hand-to-eye coordination

reduced immune system function

blurry vision

short-term memory problems

poor concentration

reduced ability to pay attention to the situation at hand

Causes of Fatigue

The wide range of causes that can trigger fatigue include:

Medical causes: Constant exhaustion, tiredness and fatigue may be a sign of an underlying illness, such as a thyroid disorder, heart disease, anemia or diabetes.

Lifestyle-related causes: Being overweight and a lack of regular exercise can lead to feelings of fatigue.Lack of sleep and overcommitting can also create feelings of excessive tiredness and fatigue.

Workplace-related causes: Workplace and financial stress in a variety of forms can lead to feelings of fatigue.

Emotional concerns and stress: Fatigue is a common symptom of mental health problems, such as depression and grief, and may be accompanied by other signs and symptoms, including irritability and lack of motivation.

Fatigue can also be caused by a number of factors working in combination.

Medical Causes of Fatigue

If you have made lifestyle changes to increase your energy and still feel exhausted and fatigued, it may be time to seek guidance from your doctor.

Here are a few examples of illnesses that can cause ongoing fatigue.Seek medical advice if you suspect you have a health problem:

Anemia

Anemia is a condition in which you don’t have enough healthy red blood cells to carry adequate oxygen to the body’s tissues. It is a common cause of fatigue in women.

Having anemia may make you feel tired and weak.

There are many forms of anemia, each with its own cause. Anemia can be temporary or long term, and it can range from mild to severe.[2]

Chronic Fatigue Syndrome (CFS)

Chronic Fatigue Syndrome (CFS) is a condition that can cause persistent, unexplained fatigue that interferes with daily activities for more than six months.

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This is a chronic condition with no one-size-fits-all treatment, but lifestyle changes can often help ease some symptoms of fatigue.[3]

Diabetes

Diabetes can cause fatigue with either high or low blood sugars. When your sugars are high, they remain in the bloodstream instead of being used for energy, which makes you feel fatigued. Low blood sugar (glucose) means you may not have enough fuel for energy, also causing fatigue.[4]

Sleep Apnea

Sleep apnea is a serious sleep disorder where sufferers briefly stop breathing for short periods during sleep. Most people are not aware this is happening, but it can cause loud snoring, and daytime fatigue.

Being overweight, smoking, and drinking alcohol can all worsen the symptoms of sleep apnea.[5]

Thyroid disease

An underactive thyroid gland means you have too little thyroid hormone (thyroxine) in your body. This makes you feel tired and you could also put on weight and have aching muscles and dry skin.[6]

Lifestyle-Related Causes of Fatigue

Common lifestyle factors that can cause fatigue include:

Lack of sleep

Too much sleep

Alcohol and drugs

Sleep disturbances

Lack of regular exercise and sedentary behaviour

Poor diet

Workplace-Related Causes of Fatigue

Common workplace issues that can cause fatigue include:

Shift work: Our body is designed to sleep during the night. A shift worker may confuse their circadian clock by working when their body is programmed to be asleep.

Poor workplace practices: This may include long work hours, hard physical labour, irregular working hours (such as rotating shifts), a stressful work environment, boredom or working alone.

Workplace stress – This can be caused by a wide range of factors including job dissatisfaction, heavy workload, conflicts with bosses or colleagues, bullying, or threats to job security.

Burnout: This could be striving too hard on one area of your life while neglecting others, which leads to a life that feels out of balance.

Psychological Causes of Fatigue

Psychological factors are present in many cases of extreme tiredness and fatigue.These may include:

Depression: Depression is characterised by severe and prolonged feelings of sadness, dejection and hopelessness. People who are depressed commonly experience chronic fatigue.

Anxiety and stress: Someone who is constantly anxious or stressed keeps their body in overdrive. The constant flooding of adrenaline exhausts the body, and fatigue sets in.

Grief: Losing a loved one causes a wide range of emotions including shock, guilt, depression, despair and loneliness.

How to Tackle Constant Fatigue

Here are 12 ways you can start tackling the causes of fatigue and start feeling more energetic.

1. Tell The Truth

Some people can numb themselves to the fact that they are overtired or fatigued all the time.In the long run, this won’t help you.

To give you the best chance to overcome or eliminate fatigue, you must diagnose and tell the truth about the things that are draining your energy, making you tired or causing constant fatigue.

Once you’re honest with yourself about the activities you’re doing in your life that you find irritating, energy-draining, and make you tired on a regular basis you can make a commitment to stop doing them.

The help that you need to overcome fatigue is available to you, but not until you tell the truth about it. The first person you have to sell on getting rid of the causes of fatigue is yourself.

One starting point is to diagnose the symptoms.When you start feeling stressed, overtired or just not operating at your normal energy levels make a note of:

How you feel

What time of day it is

What may have contributed to your fatigue

How your mind and body reacts

This analysis may help you identify, understand and then eliminate very specific causes.

2. Reduce Your Commitments

When we have too many things on our plate personally and professionally, we can feel overstretched, causing physical and mental fatigue.

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If you have committed to things you really don’t want to do, this causes irritability and low emotional engagement.Stack these up throughout your day and week, then your stress levels will rise.

When these commitments have deadlines associated with them, you may be trying to cram in far too much in a short period of time.This creates more stress and can affect your decision making ability.

Start being realistic about how much you can get done. Either reduce the commitments you have or give yourself more time to complete them in.

3. Get Clear On Your Priorities

Start with prioritizing just 3 things every day.When you complete those 3 things, you’ll get a rush of energy and your confidence will grow.

If you’re trying to juggle too many things and are multi-tasking, your energy levels will drop and you’ll struggle to maintain focus.

Unfinished projects can make you self-critical and feel guilty which drops energy levels further, creating inaction.

Make a list of your 3 MIT (Most Important Tasks) for the next day before you go to bed. This will stop you overcommitting and get you excited about what the next day can bring.

4. Express More Gratitude

Gratitude and confidence are heavily linked.Just being thankful for what you have and what you’ve achieved increases confidence and makes you feel more optimistic.

It can help you improve your sense of wellbeing, which can bring on feelings of joy and enthusiasm.

Try starting a gratitude journal or just note down 3 things you’re grateful for every day.

5. Focus On Yourself

Exhaustion and fatigue can arrive by focusing solely on other people’s needs all the time, rather than worrying about and focusing on what you need (and want).

There are work commitments, family commitments, social commitments.You may start with the best intentions, to put in your best performance at work, to be an amazing parent and friend, to simply help others.

But sometimes, we extend ourselves too much and go beyond our personal limits to help others. That’s when constant exhaustion can creep up on us.Which can make us more fatigued.

We all want to help and do our best for others, but there needs to be some balance.We also need to take some time out just for ourselves to recharge and rejuvenate.

6. Set Aside Rest and Recovery Time

Whether it’s a couple of hours, a day off, a mini-break or a proper holiday, time off is essential to help us recover, recharge and refocus.

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Recovery time helps fend off mental fatigue and allows us to simply kick back and relax.

The key here, though, is to remove ourselves from the daily challenges that bring on tiredness and fatigue. Here’s how.

Can you free yourself up completely from work and personal obligations to just rest and recover?

7. Take a Power Nap

When you’re feeling tired or fatigued and you have the ability to take a quick 20-minute nap, it could make a big difference to your performance for the rest of the day.

8. Take More Exercise

The simple act of introducing some form of physical activity into your day can make a huge difference. It can boost energy levels, make you feel much better about yourself and can help you avoid fatigue.

Find something that fits into your life, be that walking, going to the gym, running or swimming.

The key is to ensure the exercise is regular and that you are emotionally engaged and committed to stick with it.

You could also walk more which will help clear your head and shift your focus away from stressful thoughts.

10. Improve Your Diet

Heavy or fatty meals can make you feel sluggish and tired, whilst some foods or eating strategies do just the opposite.

Our always on lives have us reaching for sweets or other sugary snacks to give us a burst of energy to keep going. Unfortunately, that boost fades quickly which can leave you feeling depleted and wanting more.

On the other hand, whole grains and healthy unsaturated fats supply the reserves you can draw on throughout the day.

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To keep energy up and steady, it’s a good idea to limit refined sugar and starches.

Eating small meals and healthy snacks every few hours throughout the day provides a steady supply of nutrients to body and brain. It’s also important not to skip breakfast.